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Radical Methods for Increasing Strength :Dennis B Weis |
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Written by Dennis B Weis
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Page 2 of 3
Strength Increase Method No. 3: Myo-Genetic Set
The third method for increasing strength is the Myo-Genetic Set. This valuable training concept was created by Dr. G.K. Knowlton, a chiropractor, and prolific writer in the iron game many years ago.
The basic premise of the Myo-Genetic Set is as follows:
1) Load up a barbell (after a specific warm-up) with a poundage you are capable of for a near maximum single effort (MSE). If the poundage is not quite heavy enough simple use very strict form and do a super slow rep. If the weight is too heavy, you may have to use some controlled cheating. After a few workouts you will be able to gauge your starting poundage’s more accurately. Begin now by doing one-rep in full exercise range of motion.
2) Quickly remove enough poundage so that a second single rep can be performed. This should be done in a manner which will not allow you to stop and rest.
3) Perform 8 to 10 consecutive single reps in the manner described. Completion of the final rep is considered to be one set. Do only 1 to 2 sets per major/minor muscle group. Do only 6-8 Myo-Genetic Sets per any given workout. If for example you are training the total body on a scheduled workout day you would only do Myo-Genetic Sets for say 3 or 4 of the muscle groups.
4) Work each muscle group once and at the most twice per week when using the Myo-Genetic Set(s) concept and at the most for a total of 4 to 6 weeks in duration.
5) As mentioned earlier be sure to warm-up (general and specific) completely before performing a Myo-Genetic Set.
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Training 